live naturally ralphs winter 2016

This superstar superfood can be eaten in breakfasts desserts and every way in between

GOING CRACKERS HEALTHY CHOICES FOR SNACKING page 6

TERRIFIC TATERS

A humble veggie and a nutritional

powerhouse

SEASONAL SALADS

Winter-friendly recipes to get your

green on

SOUPER BOWLSCure the winter chill

with a warm pot of goodness

PLUS Knife skills to get you slicing like a chef

Pow(d)erful Cocoa

RA

LP

HS

Compliments of

WINTER 2016

KETTLE BRANDreg POTATO CHIPS ARE REAL CHIPS MADE WITH REAL INGREDIENTS BY REAL PEOPLE

Our handcrafted cooking methods ensure that every bag of Kettle chips has the healthy Kettle ldquocrunchrdquo

chip lovers crave plus the big bold fl avors they love without any preservatives Bring some Kettle brand

potato chips home for the holidays and have a happy healthy non-GMO New Year wwwkettlebrandcom

KEEP IT REAL THIS HOLIDAY SEASON

SAVE $100 off any TWO (2) Kettle Brandreg chips

MANUFACTURER COUPON EXPIRATION DATE 31516

Retailer We will reimburse you the face value of this coupon plus 8cent handling provided it is redeemed by a consumer at the time of purchase on the brand specifi ed Coupons not properly redeemed will be void and held Reproduction of this coupon is expressly prohibited (Any other use constitutes fraud) Mail to Diamond Foods PO Box 880415 El Paso TX 88588-0415 Cash value 001cent Void where taxed or restricted LIMIT ONE COUPON PER TRANSACTION DIAMOND FOODS INC

52197_1_DMD_Kettle_KRO_Magazine Ad_FNL2indd 1 112415 321 PM

from the editor

livenaturallymagazinecom 1

Give It a TryWHEN I WAS ABOUT 6 YEARS OLD my family and I visited close friends who own a farm in upstate New York They had a beautiful vegetable garden and also were raising a variety of animals from cows and pigs for meat to chickens for eggs and goats for milk

One morning I sat down for breakfast to a bowl of cornflakes My ldquoAuntrdquo Susan poured the milk and I dug in with my spoon for a bite I was in for a surprise Instead of the cowrsquos milk that I was used to on my cereal at home Susan had poured on fresh goatrsquos milk My taste buds werenrsquot happy and I opted for toast instead

I have used this story for years to politely decline appetizers or dishes with goat cheese Itrsquos a flavor that I just canrsquot seem to enjoy That said I have successfully overcome a number of other food dislikes over the years How Simply by giving them a try every now and again

The world is full of foods and flavors that are beloved by some and not so loved by others According to the Monell Center in Philadelphia a nonprofit science institute that researches the senses of taste and smell our individual genetics cause us to react differently to various flavors We are also predisposed to like foods that our mothers ate while pregnant Irsquom pretty sure my mom didnrsquot drink goatrsquos milk

In this new year I encourage you to give another shot

to something that yoursquove scrunched your nose at in the past To get you started visit our new column aptly named ldquoTRYrdquo on page 40 where wersquoll introduce food combinations that may seem not so tasty at first but once you give them a chance your taste buds may change your mind Also read this monthrsquos feature ldquoFor the Love of Cocoardquo (page 30) which might inspire you to experiment with this flavorful superfood in more savory versus sweet recipes

Variety is as they say the spice of lifemdashand itrsquos healthy for you too By trying different foods with different flavors and from different food groups you can create a more balanced and nutritious diet As you embark on a quest toward a healthier you in 2016 make trying (and re-trying) new foods part of the great adventure

Rebecca Heaton Editor

11

contents

25

1419

30

CLO

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E F

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OP

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FT

SHU

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ER

STO

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(2

) A

AR

ON

CO

LUSS

I SH

UT

TE

RST

OC

K (

2)

AA

RO

N C

OLU

SSI

COVER PHOTOGRAPHY BY AARON COLUSSI STYLE BY ERIC LESKOVAR2 Winter 2016 Live Naturally

38

volume 04 issue 01 winter 2016

departments

begin

05 How recycling food and packaging can make landfills a thing of the past PLUS crunchy crackers the latest food trends beautiful beets and cooking with cast iron

eat19 HOT POTATO

This versatile vegetable is full of good nutrition and flavor Try innovative recipes courtesy of the budding chefs at Johnson amp Wales University

25 MAKE IT BUY IT Got a winter chill Wersquove come up with super soups to simmer on the stovetop and warm your belly

28 SALAD IN WINTER Just because itrsquos cold outside doesnrsquot mean you canrsquot eat lettuce Add a little color to the season with one of our seasonal salads

boost37 CHAMOMILE

It can fight whatrsquos ailing you

BY KELLEE KATAGI

38 DO YOUR HEART GOOD Six supplements to support heart health BY RADHA MARCUM

try40 BLACK BEAN BROWNIES

Yoursquod never guess these rich velvety chocolate treats contain a can of black beans

feature30 FOR THE LOVE OF COCOA

Much more than a candy-bar ingredient this heart-healthy superfood can be eaten in breakfasts desserts and every way in between BY LISA MARSHALL

CocoaViareg daily cocoa supplement delivers the highest concentration of cocoa flavanols which are scientifically proven to promote a healthy heart by supporting healthy blood flowdagger

daggerThis statement has not been evaluated by the Food and Drug Administration This product is not intended to diagnose treat cure or prevent any disease

regtrade Trademarks copy Mars Incorporated 2016 Flavanol content determined by

AOAC Official MethodSM 201224

NOT ALL COCOA IS CREATED EQUALtradeHow to get your heartrsquos daily 375mg of cocoa flavanols

STAY YOUtrade

720 CALORIES 47g FAT

Bars of a Leading Dark Chocolate4


Bars of a Leading Milk Chocolate9

25 CALORIES 05g FAT

1 CocoaViareg Dark Chocolate Unsweetened Sachet

10 CALORIES 0g FAT

3 CocoaViareg Vegetarian Capsules

SAVE $500on CocoaViareg 10-count Unsweetened Dark Chocolate stick packs amp 60-count capsules

Product selection varies by store

MANUFACTURERrsquoS COUPON EXPIRATION 43016

CONSUMER Limit one coupon per purchase on product(s) indicated You pay sales tax if any Not to be combined with other offers or discounts unless authorized by Mars Symbioscience MAXIMUM VALUE $500 Void if altered transferred sold reproduced or exchanged RETAILER Mars Symbioscience will reimburse you for the face value of the coupon plus $14 handling if submitted in compliance with Mars Symbioscience Coupon Redemption Policy - M1 available upon request incorporated herein by reference Valid only in USA Void where prohibited taxed or restricted by law Cash value 1100 of one cent Send coupon to Mars Chocolate North America PO Box 880499 El Paso TX 88588-0499 regTM Trademarks copy Mars Incorporated 2016

SAVE $1

OLD-WORLD FLAVORTHE ALL-NATURAL WAY

DISCOVER

Introducing Gallo All Natural Italian Dry Salame and All Natural PepperoniArtisan crafted with a select blend of herbs and spices our all natural

salame and pepperoni is free of nitrates free of MSG free ofadded hormones mdash and full of old world flavor Give it a try

on ONE (1) Gallo All NaturalSalame or Pepperoni

CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent RETAILER The Hillshire Brands Company will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or restricted by law Redeem by mailing to The Hillshire Brands Company PO Box 880952 El Paso TX 88588-0952 copy2015 The Hillshire Brands Company

FPOMANUFACTURERrsquoS COUPON EXPIRES 43016

CONSUMER Limit one coupon per purchase per transaction Void if copied or altered No digital representations Misuse constitutes fraud Good only in the USA Cash Value 1100th of 1cent will reimburse face value of coupon plus 8cent handling provided it is redeemed in compliance with our Coupon Redemption Policy available at wwwnchmarketingcom Retailer must present invoices verifying stock purchases are consistent with redeemed coupons upon request Misuse constitutes fraud Void where prohibited taxed licensed or

FPOFPOFPO

INT_XXXXXX_75267_Gallo_Kroger_WellnessMag_R2_M_X1apdf 1 111815 417 PM

SAVE $1


DISCOVER







FPOFPOFPO


SEA

N P

AR

SON

S

Growth Without WasteHOW RECYCLING CAN HELP MAKE LANDFILLS A THING OF THE PAST BY REBECCA HEATON

WHAT IF WE COULD LIVE IN A WORLD where all or almost all of our trash could be reused That is a goal of the Sustainable Packaging Coalition (SPC) A project of GreenBlue a nonprofit that helps businesses employ more sustainable practices the SPC strives to help its members create packaging systems that encourage economic prosperity and are ldquomade to be made againrdquo as part of a circular economy GreenBlue executive director and SPC director Nina Goodrich explains

What is a circular economy

Itrsquos about keeping items in motion instead of dumping them in a landfill For example food waste can be composted and put back into the soil to grow more food Plastics can be reused in other plastic products construction materials even clothing A circular economy is restorative and regenerative by design I believe in the power of the circular economy to provide economic growth without waste Recycling is a piece of this because your waste can be someone elsersquos starting material

One of SPCrsquos flagship programs is called How2Recycle

Tell us more about it

How2Recycle is an iconic label that clearly communicates recycling instructions to consumers Knowing how to recycle a package or knowing if itrsquos even recyclable can be confusing to consumers so this labeling system makes it easy to understand We are excited to see that a growing number of big-name brands like Kelloggrsquos General

Mills and Pepsi are starting to use the How2Recycle label on their packaging Companies like UPS FedEx and the US Postal Service are also using it they deliver a lot of packaging

What can consumers do to get more companies to

use sustainable packaging

Contact and encourage your favorite brands to use sustainable recyclable packaging and to include the How2Recycle label There is nothing better than a consumer saying ldquoI like this this label makes it easy for me to understand how to recyclerdquo We want to see the How2Recycle label on all packaging thatrsquos our push over the next year Here in the US we have low overall recycling rates about 34 percent But things like corrugate paperboard PET bottles aluminum cans washing-liquid jugsmdashthese are super-easy to recycle

For more on the SPC and its How2Recycle program visit

sustainablepackagingorg

begin

GreenBluersquos Nina Goodrich would like to see

the How2Recycle label on all packaging


DO NOT PRINT THIS SLUG

Fn 14-BB-1085-AD-LAYRef 14-BB-1033rs-AD-LAY

YOGA JOURNALMARCH 2015

PAGE 1Full Page

Trim Size 8375 x 10875rdquoLive Area 7625 x 10125rdquoBleed Area 8625 x 11125rdquo

Layout 12315

FontsGothamHelveticaLouisiana

ImagesYoga Woman on Paddle BoardFotosearch k15671603Royalty Free $9900Purchased by TA 121214

Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility

You look good you feel good and with a Balance Barreg yoursquore ready for anything Balance Barreg comes in avariety of delicious fl avors with the perfect 40-30-30 nutritional balance to give you lasting energy for all your daily adventures So live life to the fullest today and get ready to love tomorrow

Lifersquos Better with Balance

copy2015 Balance Bar Company 798415BB-GGwwwBalancecom

798415-BB-ADindd 1 121015 1010 AM

RW Garcia3 Seed Harvest Crackers

Nut- or Seed-based

Blue Diamond Almond Nut Thins

Real almonds (one of just six ingredients) give these crackers both a delicious flavor and a nutritional boost including 3 grams of protein per serving And knowing there arenrsquot any added sugars or artificial flavors will make them taste that much better

ldquoJust the right amount of saltyrdquo

Simple Truth Simple Truth Rosemary amp Olive Multigrain Crackers

Multigrain

Kashi Original 7 Grain Snack Crackers

The seven whole grains in these hearty crackers provide 3 grams of fiber per serving which is 11 percent of your daily needs and way more than most crackers provide Plus they just taste great

ldquoHints of both salty and sweetrdquo

COMPAREbegin

Crackers au Naturel WHEN YOU CRAVE A CRUNCH THESE HEALTHIER CRACKERS WILL SATISFY BY KELLEE KATAGI

WHETHER PAIRED WITH CHEESE on a party tray or as a standalone munchie crackers are a snacking staple Too often though they deliver empty calories devoid of

any healthy ingredients With these selections you can upgrade your cracker stash to make it not just good for your palate but better for the rest of your body too

Bonus points

for

GLUTEN-FREESOY-FREEV VEGAN OG ORGANICDAIRY-FREE

Our pick

Why we like it

Our testers

say

Also try Simple Truth Organic Cheese Squares

Organic

Simple Truth Organic Stoneground Wheat Crackers

These cracker squares earn a thumbs up both for whatrsquos in themmdashwholesome organic ingredients including whole-wheat flour and wheat germmdashand for whatrsquos not hydrogenated oils and artificial preservatives flavors or colors

ldquoRich buttery taste with just the right amount of saltrdquo

Gluten-free

Blue Diamond Hint of Sea SaltNut Thins

Glutino Original Gluten-Free Crackers

Glutino uses non-GMO corn to deliver a simple crunchy party-perfect cracker thatrsquos 100 percent safe for anyone whorsquos gluten-free Plus it incorporates organic palm oil and steers clear of trans fats

ldquoA perfect pairing for dips or cheeserdquo

Cheese

Blue Diamond Almond CheddarNut Thins

Three reasons we love this healthier take on cheese crackers all-organic ingredients natural coloring and 0 grams of added sugars And as with all Simple Truth products theyrsquore free from 101 suspicious ingredients

ldquoThe mild cheese flavor makes for a broader appealrdquo

Simple Truth Organic Cheese Squares

OG

6 Winter 2016 Live Naturally

OG V




PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM

SHU

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(LE

FT 2

)

SIMPLE TRUTHSbeginbegin SIMPLE TRUTHS

TRY THISSIMPLE TRUTH ORGANIC

CINNAMON amp CRANBERRY

INSTANT CHIA OATMEAL

Donrsquot have time to cook up a pot of oatmeal No problem This 100 percent whole-grain cereal cooks up in minutes Just add hot water With 16 percent of daily fiber needs in each serving plus cranberries chia seeds and a touch of cinnamon itrsquos a tasty healthy and filling way to start the day

FOUND EXCLUSIVELY at King Soopers and City Market stores all Simple Truth products come with a guarantee called ldquoFree From 101rdquo ensuring that they donrsquot contain any of 101 artificial ingredients such as aspartame calcium bromate or azodicarbonamide (see 9 below) View the full list at simpletruthcom

101 INGREDIENTS YOU WONrsquoT FIND IN SIMPLE TRUTH9 AZODICARBONAMIDE

Say this chemicalrsquos name 10

times fast Most often found in

commercially baked bread to

whiten flour and maintain bread

texture azodicarbonamide is

also a common ldquoingredientrdquo in

yoga mats and shoe rubber

Although the FDA considers small

amounts safemdashthe allowable

level is 45 parts per million in

doughmdashazodicarbonamide has

been linked to respiratory issues

allergies and asthma

FREE FROM 101Trend WatchFOOD NEWS THATrsquoS GOOD TO KNOW

A SEA OF SEAWEEDIt has grown well beyond sushi Seaweed is going mainstream in many more forms seaweed snacks seaweed chips seaweed crackers Whatrsquos the buzz This dark-green superfood is a low-calorie source of protein and fiber is richer in trace minerals and vitamins than kale and contains all kinds of goodness including vitamin C iodine and antiviral antibacterial and anti-inflammatory properties

PALEO + VEGAN = PEGANA compromise between two popular dietsmdashpaleo (meats nuts fish vegetables) and vegan (fruits vegetables grains)mdashthe ldquopeganrdquo diet allows for 75 percent fruits and vegetables with the other 25 percent filled with organic animal protein healthy whole grains lentils and high-quality fats such as nuts coconut and avocados So whatrsquos the benefit Peganism has the potential to lower cholesterol and decrease diabetes risk according to experts like Mark Hyman MD author of 10-Day Detox Diet Cookbook

TWO REASONS TO EAT FERMENTED FOOD

1 Foods with live culturesmdashaka fermented foodsmdashencourage good bacteria in your

tummy Foods like yogurt sauerkraut tempeh miso and kimchi and drinks like kombucha contain naturally occurring probiotics which encourage growth of good bacteria to keep your gut happy

2 A recent psychological study suggests that probiotics in fermented foods can ease social

anxiety How More good bacteria in your belly mean less irritation and inflammation so your tummy feels better your mood is better and you experience less anxiety stress and depression

$250ndash$500 million in sales2014 newhope360com

25animal protein whole grains amp

healthy fats

75plants

Kimchi is a fermented Korean dish

made with vegetables and spices


SHU

TT

ER

STO

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(T

OP

) C

OO

KIE

AN

DK

AT

EC

OM

International Year of PulsesPLEDGE YOUR ALLEGIANCE TO THESE VERSATILE SUPERFOODS

1 large head of cauliflower sliced into bite-sized florets

3ndash4 tablespoons olive oil dividedSalt and freshly ground black

pepper to taste1 cup chopped yellow or white

onion2 large garlic cloves pressed or

minced2 tablespoons tomato pastefrac12 teaspoon ground cuminfrac12 teaspoon chili powderfrac34 cup brown lentils picked over for

debris and rinsed2 cups vegetable broth or water8 corn tortillasfrac12 cup packed fresh cilantro leaves

CHIPOTLE SAUCEsup1frasl₃ cup mayonnaise2 tablespoons lime juice2ndash3 tablespoons adobo sauce

(from a can of chipotle peppers) or chipotle hot sauce to taste

Salt and freshly ground black pepper to taste

1 Preheat oven to 425deg Toss cauliflower with 2ndash3 tablespoons olive oil Season with salt and pepper and arrange in a single layer on a large baking sheet Roast 30ndash35 minutes tossing halfway until florets are deeply golden on the edges

2 Warm 1 tablespoon olive oil in a medium-sized pot over medium heat Sauteacute onion and garlic with a dash of salt for 5 minutes until onions are softened and translucent Add tomato paste cumin and chili powder and sauteacute for another minute stirring constantly Add lentils and vegetable broth or water Raise heat and bring mixture to a gentle simmer Cook uncovered for 20ndash35 minutes

until the lentils are tender Reduce heat as necessary to maintain a gentle simmer When ready to assemble tacos drain off any excess liquid then cover and set aside

3 To prepare chipotle sauce whisk together all ingredients and set aside

4 To assemble tacos warm tortillas individually in a pan over medium heat Top each tortilla with lentils cauliflower a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro

Recipe by Cookie and Kate blog courtesy of USA Dry Pea

and Lentil Council

THE UNITED NATIONS has declared 2016 to be the International Year of Pulses The moniker ldquopulsesrdquo refers to the edible dried seeds of legumesmdashdry peas beans lentils and chickpeas Pulses are good sources of protein fiber minerals and antioxidants and they play an important role in health sustainability and food security around the world

Beginning this month consider taking the ldquoPulse Pledgerdquo and commit to eating pulses in any form at least once a week throughout 2016 By taking the pledge at pulsepledgecom you will gain access to tasty recipes meal plans and more Herersquos an easy way to start

Roasted Cauliflower and Seasoned Lentil TacosMakes 8 tacos


ILLU

STR

AT

ION

S B

Y G

EO

RG

E R

ET

SEC

K

Cut Above the RestA SIMPLE KNIFE TECHNIQUE FOR SAFE SLICING

FLIP ON A COOKING SHOW and yoursquoll see TV chefs wielding sharp shiny knives chopping foods at lightning speed Knowing good knife skills makes meal prep faster more enjoyablemdashand safer ldquoTherersquos a good reason why the very first class any culinary student takes is knife workrdquo says J Kenji Loacutepez-Alt managing culinary director of Serious Eats and author of The Food Lab Better Home Cooking Through Science (WW Norton 2015) ldquoCooking without mastering the basic strokes is like trying to run without knowing how to tie your shoesrdquo

HOW TO HOLD A KNIFE

The first step to good knife skills is properly gripping

your knife You can hold a knife in a Handle Grip

with all your fingers behind the bolster (the junction

between the knife blade and handle) Or try the

Blade Grip Rest your thumb and forefinger in front

of the bolster directly on the blade This grip might

take practice but it can offer better control and

balance when slicing and chopping

THE SLICE

CREATE a flat stable surface for your food to rest

on by slicing it in half or slicing off a thin section

of its face Hold the food steady with your non-

knife hand curling your fingers into a claw

HOLD THE TIP of the blade against the cutting

board with the knife angled upward the flat

side resting against your knuckles With the

blade tip in constant contact with the cutting

board pull the knife backward slightly until the

blade slices into the food

CONTINUE by pressing downward and forward

using the full length of the blade to slice through

your food Repeat using a circular motion and

keeping the blade tip against the board at all

times Use your ldquoclawedrdquo fingers to slowly push

the food for each slice

Keep the blade tip in constant contact with the cutting board while slicing

Hold food steady curling your fingers into a claw

HANDLE GRIP

BLADE GRIP

Bolster



SHU

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Cooking in Cast Iron4 REASONS TO USE THIS STURDY COOKWARE

3

HOLDS HEATMade of dense metal cast iron heats slowly and then holds its heat so food cooks quickly and evenly

4

IS VERSATILE Cast iron is oven-safe so cook in it on your stovetop or use for baking such as cornbread

1

LASTS FOR DECADESCast-iron pans are durable if well cared for Itrsquos best to clean your pan right after use Wash by hand with a bit of soap and sponge or stiff brush Rinse and dry the pan over low heat on the stovetop

2

HAS HEALTH BENEFITSIf your cast-iron pan is well seasoned you can cook with less oil because the pan is already coated You also get a bit of iron in your food from the pan

GOT RUST Remove it with a potato Cut a potato in half dip cut end in mild dish soap or baking soda and rub firmly over rusted area Repeat until removed then rinse and dry thoroughly

TO SEASON CAST IRON Heat oven to 350deg After washing and drying the pan use a cloth or paper towel to apply a thin coat of cooking oil (vegetable olive coconut or flaxseed work well) to the inside and outside of the pan Place pan upside down on ovenrsquos center rack with aluminum foil underneath to catch any drips Bake for an hour

Kellogg

SAVE $ 001on any TWO

Kashi reg products (52 oz or Larger Any Flavor Mix or Match)

Offer excludes single-serve

CONSUMER Limit ONE coupon per purchase of product indicated Limit of FOUR like coupons in same shopping trip Consumer pays sales tax Coupon may not be bought reproduced transferred or sold No cash value NO CASH BACK Void where taxed restricted or prohibitedRETAILER We will redeem this coupon in accordance with our redemption policy copies available upon request Cash Value 1100cent Void where prohibited taxed or restricted by law Mail Coupons to KASHI COMPANY PO BOX 880299 EL PASO TX 88588-0299reg trade copy 2015 Kashi Company62004342

MANUFACTURER COUPON EXPIRES APRIL 30 2016


Limit ONE coupon per purchase of product indicated Limit of FOUR

trade

Pepitas

Red Beans

Pea Crisps

Sorghum

reg trade copy 2015 Kashi Company 2015 Kashi Company

GLUTENFREE VEGAN

trade

NEW


SHU

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STO

CK

(6

)

Food Combos for Healthier SkinTRY ONE OR ALL OF THESE THREE FOOD PAIRINGS BY KELLEE KATAGI

EXPERTSmdashALONG WITH MANY AN ACNE-RIDDEN teenagermdashhave long known that the health of your skin has a lot to do with what you eat (or donrsquot eat) What hasnrsquot always been clear is that many nutrients are more potent for skin quality

when combined or balanced with other key nutrients Wersquove used insight from Oregon State Universityrsquos Linus Pauling Institute a nutrition-research heavyweight to develop three synergistic food pairings that deliver powerful benefits for robust beautiful skin

KALE SALAD TOPPED WITH SUNFLOWER SEEDS

NUTRIENT PAIRING Vitamins C and E

WHAT YOU GET 1 cup of chopped kale

contains 107 percent of a womanrsquos daily

vitamin C requirements (89 percent of a

manrsquos) 1 ounce of sunflower seeds (a little

more than a frac14 cup) provides nearly half the

daily requirement of vitamin E

WHY IT MATTERS Vitamins C and E are

both antioxidants that protect skin against the

damaging effects of oxygen and light and

help prevent dry skin C also helps synthesize

collagen which sustains skin structure and

helps replace dead skin cells Often E gets

oxidized and needs help to restore itself says

Linus Pauling research associate Alexander

Michels He contends that C is perfectly

suited for the job which makes the nutrients

more effective when eaten together

PREP TIP Sprinkle the seeds liberally on your

salad for maximum effect

STRAWBERRY-ALMOND MILK SMOOTHIE


WHAT YOU GET 1 cup of pureed strawberries

delivers about 180 percent of a womanrsquos daily

requirement of vitamin C (150 percent for a

man) 1 cup of almond milk contains nearly

half your vitamin E requirements

WHY IT MATTERS Studies reveal that 40

percent of US adults donrsquot meet daily vitamin

C needs and a whopping 90-plus percent

donrsquot get enough E Thatrsquos partly because

the synthesized form of E found in many

supplements doesnrsquot contribute to vitamin E

levels in the body (the same doesnrsquot hold true

for other vitamins)

PREP TIP Blend 2 cups of almond milk 1 cup

of frozen strawberries a frozen banana and

a few drops of vanilla extract add sweetener

to taste

WALNUT-ENCRUSTED SALMON

NUTRIENT PAIRING Omega-6 and omega-3

fatty acids plus vitamin D

WHAT YOU GET A 3-ounce salmon fillet

offers roughly 200 percent of your daily

D along with 2000ndash3000 milligrams of

essential fatty acids walnuts contain high

levels of both omega-6 and omega-3 fatty

acids

WHY IT MATTERS A good balance of

omega-6 and omega-3 fatty acids can keep

skin moist and supple as well as aid skinrsquos

immune and inflammatory responses Vitamin

D may help skin develop and mature Michels

says and eating D along with fat ramps up

your bodyrsquos ability to absorb it

PREP TIP Preheat oven to 375deg Mix 1

tablespoon honey 1 tablespoon Dijon

mustard and salt and pepper to taste Brush

mixture over four 6-ounce salmon fillets

Then press top of fillets into a plate covered

with 12 cup of finely chopped raw walnuts

coating evenly Bake for 10ndash12 minutes in a

greased baking dish

+ + +


The Sunshine VitaminHOW TO GET ENOUGH VITAMIN DmdashSUN OR NO SUN

THE FACTS ARE SIMPLE We need vitamin D This health hero wards off both minor and major diseases like cancer and diabetes by strengthening your immune system It also keeps bones and teeth strong by enabling calcium absorption and regulates blood pressure The sun is our primary source of D but studies show that even in sunny months a majority of Americans likely arenrsquot

getting recommended levels (a minimum of 600 IU daily for most people) Food sources are scarce so you have to be strategic to get enough Here are your best bets from three different foods If you have an aversion to these consider taking a D3 or cod liver oil supplement Check with the nutrition expert in your local store for suggestions

Fish Fatty fish especially

swordfish and

salmon is by far the

best food source for

vitamin D 3 ounces

of swordfish delivers

about 560 IU nearly

your full daily D

quota The same portion of sockeye salmon

contains about 450 IU with canned tuna

coming in at 150 IU Vitamin D gets stored in

your bodyrsquos fat so you donrsquot have to eat fish

daily aim for about 6 ounces two or three

times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone

disease It worked and fortification is

common to this day with 1 cup of fortified

milk providing about one-fifth of your daily

needs Opt for full-fat dairy D is

fat soluble so the fat greatly improves

vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can

find a way to expose mushrooms to midday

sunlightmdasheven winter sun is adequate studies

showmdashfor one to six hours their vitamin D

levels can shoot up to 25ndash100 percent of your

daily needs per cup (depending on mushroom

species and length of time in the sun) mdashKK

䄀瘀愀椀氀愀戀氀攀椀渀猀攀氀攀挀琀猀琀漀爀攀猀

洀漀爀攀瀀爀漀琀攀椀渀琀栀愀渀猀甀最愀爀瀀攀爀挀甀瀀

䘀漀爀洀漀爀攀椀渀昀漀爀洀愀琀椀漀渀愀渀搀爀攀挀椀瀀攀猀Ⰰ

瘀椀猀椀琀猀椀最最椀猀搀愀椀爀礀挀漀洀


SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK

Beets can lower your blood pressure thanks to naturally occurring nitrates that your body converts into the nitric oxide needed to enhance blood flow

Donrsquot discard the greens Beet greens are full of iron which helps your body produce oxygen-carrying red blood cells Rinse and chop the greens and then flash-sauteacute them in coconut oil with minced garlic

Beets can be eaten raw Brighten up a salad by shredding beets and tossing them with sunflower seeds avocado and greens A simple balsamic vinaigrette is this dishrsquos best complement

Planning a cleanse Put beets on the menu These root vegetables help purify your blood while acting as a tonic for your liver

Get the most nutritional value out of beets by leaving the skins on Just be sure to scrub them well

Easy Beet-Coconut SoupServes 6

frac14 yellow onion diced

2 cloves garlic finely chopped

2 tablespoons coconut oil

4 large beets diced

3ndash4 cups vegetable stock

1ndash2 (15-ounce) cans coconut milk

Fresh herbs like dill basil or parsley for garnish

In a saucepan sauteacute garlic and onion until translucent Add beets and sauteacute for about 7 minutes then add enough vegetable stock to cover beets Simmer covered until beets are soft Cool the mixture slightly then puree in a blender or food processor Return puree to low heat add coconut milk and stir until blended and warmed Garnish with herbs

Recipe and some nutritional facts provided by Sue Van Raes a licensed

holistic nutritionist

Meet the BeetYOUrsquoLL BE GLAD YOU MADE THE ACQUAINTANCE OF THIS NUTRIENT-RICH TREASURE BY BLAIR YOUNG

enjoylifefoodscomtothefullest

Find us in the

Gluten-Free aisle

with our whole family of free-from products - from soft baked cookies to oh-so-satisfying chewy bars Every product

is free-from the top 8 allergens so all you have to worry about is grabbing the last Snickerdoodle before your son gets to it

Enjoy your moment to the fullest

Free-Fromwheat dairy peanuts tree nuts egg soyfish amp shellfish

PRODUCT VARIETY VARIES BY STORE

yourARMINGwithDESK DRAWER

Snacks

3 orsquoclock CravingCrispy Crunchyfor

a

gluten-freeSolution to that

SNACK SMARTbegin

As the first meal of the day breakfast provides you with nutrients that lead to better concentration and more energy so

you can perform your best Itrsquos a must for kids too A research review in Frontiers in Human Neuroscience found strong evidence that regular

breakfasts improved both behavior and academic performance in schoolchildren

Raise the Breakfast BarDONrsquoT HAVE TIME TO SIT DOWN FOR BREAKFAST GRAB A BAR AND GO BY REBECCA HEATON

GETTING READY IN THE MORNING isnrsquot always easy particularly if yoursquore also trying to get family members out the door to work or school If you have to eat on the go put a fast and healthy spin on breakfast with these tasty portable bar options

KASHI TRAIL MIX CHEWY GRANOLA BARIn Japanese kashi means

ldquoenergyrdquo And thatrsquos what

you get from this tasty

granola bar Each bar

serves up 11 grams of

whole grains and has a

nice crunchy yet chewy

texture thanks to a

blend of energy-inducing

roasted whole almonds

sunflower seeds sun-dried

cranberries and raisins

NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams

LARABAR BANANA BREAD BARWith three ingredientsmdash

bananas dates and

almondsmdashit doesnrsquot get

more simple and pure

than this Along with being

gluten-free soy-free

dairy-free kosher and

vegan this bar delivers 20

percent of your daily fiber

and 12 percent of your

daily potassium needs A

nutritious take on morning

banana ldquobreadrdquo for sure

NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams


CLIF CRUNCHY PEANUT BUTTER BARLoaded with organic oats

and peanut butter plus

11 vitamins and minerals

this bar is full of energy

and goodness Numbers

we approve 22 percent

of your protein RDA 20

percent of your daily

calcium plus healthy

doses of essential minerals

like phosphorous (25

percent) and magnesium

(25 percent) And it tastes

great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams

BALANCE BAR YOGURT HONEY PEANUT When you need protein

reach for this honey and

peanut bar dressed in

creamy yogurt It provides

30 percent of your daily

protein needs to keep

you fueled and energized

throughout the morning

Itrsquos also an excellent

source of healthy

antioxidants including

vitamins A C and E Best

of all It tastes like peanut

butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams

CASCADIAN FARM ORGANIC CHOCOLATE CHIP CHEWY GRANOLA BARKnown for its array

of healthy morning

cereals Cascadian

Farm has taken some

of its best ingredients

and formed them into

a delicious chewy

granola bar USDA-

certified organic this

bar has 8 grams of

whole grains plus

semisweet chocolate

chips to satisfy your

morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM

healthy habits start here

KINDreg is a registered trademark of KIND Management Inc

DATE 93015 CLIENT POT TRIM SIZE 8 x 105 APPROVAL INITIALDATETIME APPROVAL INITIALDATETIME

FILE NAME POT150331 PURPLE POTATO AD PREPARED BY Jake LIVE SIZE -25 all 1 ART DIRECTOR 4 PROD MGR

PUBISSUE Kroger Retail DEC INTERNAL ROUND R1 BLEED SIZE +25 2 COPYWRITER 5 PROJ MGR

FILE TYPE INDD CC 2015 CLIENT ROUND R1 LASER SCALE 100 3 COPYEDITOR 6 ACCOUNT MGR

NOTES

of the world

e 9 B E HO L D

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e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

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tato

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gh

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ese

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20

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Get potatoes in the produce department to make Rainbow Potato Pancakes and thousands of other incredible dishesand thousands of other incredible dishes

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eatHot Potato

WHETHER YOU LIKE rsquoEM MASHED BAKED BOILED ROASTED OR GRILLED THESE POPULAR VERSATILE

VEGETABLES ARE SURPRISINGLY PACKED WITH POWER AND NUTRITION

RUSSETSMost widely used in the United States brown-skinned russets have a mild earthy flavor with a bit of sweetness A favorite use is baking resulting in a light fluffy center surrounded by a crispy roasted skin Russets are also good for mashed potatoes and pan-fried potatoes

WHITESMashing is a common use for these subtly sweet creamy all-purpose potatoes Their skin is so delicate you donrsquot even need to peel them even when mashing Also try grilling whites (whole or thickly sliced) to bring out a more full-bodied flavor or use them in soups or stews as they hold their shape well when tender

PURPLESBLUESWith a rich vibrant color and distinctively nutty taste cooked purples and blues are a great fit for potato salads as well as green salads Their moist firm flesh retains its shape and ranges from purple to lavender to almost white Theyrsquore delicious roasted but microwaving best preserves their color

REDSBecause their texture stays firm throughout the cooking process reds do well in soups and stews Keep the skin onmdashno need to peel themmdashto add color to any dish Slightly sweet with a smooth creamy always-tender texture reds are ideal for potato salads or creamy mashed potatoes

YELLOWSGrilling is a favorite use for yellows because it brings out their sweet caramelized flavor Plus the crispy golden skin enhances the dense buttery texture of the flesh This smooth texture also lends itself well to lighter versions of baked or roasted potatoes


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eat

Potato Power THIS SEEMINGLY HUMBLE SOMETIMES MALIGNED VEGETABLE IS REALLY A SUPERFOOD IN DISGUISE

DISH IT UP

The Good Stuff in SpudsOne medium-sized potato (53 ounces with skin) contains

Vitamin C A whopping 45 percent of your daily value helps prevent cellular damage aids iron absorption and may help support the bodyrsquos immune system

Potassium More than any vegetable or fruit (10 percent of your daily needs) including bananas sweet potatoes and broccoli encourages normal heart rhythm fluid balance and muscle and nerve function

Fiber 8 percent of your daily requirements (with the potato skin) improves digestion cholesterol and blood sugar levels

Vitamin B6 10 percent of your daily value necessary for carbohydrate and protein metabolism

+ Just 110 calories and no fat

Causa Morada

Heirloom Potato Salad with Roasted Shallot Vinaigrette

Baked Potato Doughnuts amp Apple Compote

SHOPPING FOR TATERSWhen buying potatoes look for clean smooth and firm-textured

spuds with no cuts bruises or discoloration See green on the

skin This is buildup of a chemical called solanine a natural reaction to the potato being exposed to too

much light Solanine produces a bitter taste and if eaten in large

quantity can cause illness So cut away any green portions before

cooking and eating


Gnocchi amp Spicy Marinara Sauce

Potato facts and tips courtesy of the United States Potato Board Learn more about these super tubers at potatogoodnesscom

STEP 1 After kneading gnocchi dough and cutting into smaller pieces flour a fork and place a piece of dough on fork

HOW TO FORM A PERFECT GNOCCHI

STEP 2 Press gnocchi dough down on fork tines with your thumb

STEP 3 Roll piece of dough down the fork to make ridges Voilagrave yoursquove created a perfect gnocchi

Repeat with all pieces

TURN THE PAGE FOR

THE FULL RECIPE

PETITES AND FINGERLINGS

These bite-sized spuds are smaller versions of their full-

sized cousins and come in a wide range of skin and flesh colors

The difference Because of their smaller size their flavors are more

concentrated and they cook more quickly Both petites and fingerlings are excellent when

roasted or in potato salads

TO PEEL OR NOT TO PEEL

While the skin contains about half of the potatorsquos dietary

fiber the majority of nutrients are found within the potato

itself If peeling use a vegetable peeler or sharp paring knife and

keep the peeling very thin to preserve nutrients that are found

close to the skin Yoursquoll get the most nutrients however when potatoes are cooked and eaten

with the skin on


eat DISH IT UP

Heirloom Potato Salad with Roasted Shallot Vinaigrette By Jasmine Smith

With a rainbow of potato types this is a colorful side dish Serves 4

1frac12 pounds petite red white and purple potatoes washed unpeeled and quartered

3 garlic cloves mincedfrac34 cup canola oil plus 2 tablespoons divided 2 shallots unpeeled frac14 cup red wine vinegar2 tablespoons honey2 tablespoons chives mincedSalt and pepper to taste

1 Preheat oven to 400deg Mix potatoes garlic and frac14 cup of canola oil Spread on a baking sheet Bake until potatoes are tender enough to pierce with a fork about 30 minutes

2 Meanwhile drizzle 2 tablespoons canola oil on shallots and wrap in aluminum foil Bake 15 minutes until tender Once cooked peel shallots combine with vinegar and honey in a blender blend to a liquid consistency Slowly pour remaining frac12 cup oil into blender on low speed until completely emulsified

3 Toss potatoes in the shallot vinaigrette with chives salt and pepper

Causa Morada By Jorge de la Torre

This Peruvian layered potato and chicken dish adds sky-blue creativity to your menu Serves 6

2 pounds purple potatoesFine sea saltfrac12 cup olive oilfrac14 cup lime juice freshly squeezed2 boneless skinless chicken breasts1 yellow onion whole1 carrot whole1 tablespoon chopped mint leavesfrac34 cup Greek yogurtfrac14 cup jalapenos finely choppedfrac12 cup celery minced frac12 cup red onion mincedBlack pepper to taste1frac12 cups semi-ripe avocados thinly sliced6 kalamata olives pitted

1 Place potatoes in a large saucepan Cover with cold salted water and bring to a boil Reduce heat and simmer until tender about 20 minutes Let cool

2 Peel potatoes and mash very finely in a large bowl Knead lightly with gloved hands (to avoid getting blue color on skin) slowly drizzling in olive oil until potatoes reach a doughlike consistency Add lime juice and season with salt Refrigerate about 2 hours

3 Put chicken onion carrot and mint into a large saucepan add just enough water to cover bring to a slow boil Cook until chicken is fork-tender about 20 minutes

4 Toss or compost whole onion carrot and mint Transfer chicken to a medium bowl Once cool shred chicken with fingers or a fork Mix in yogurt jalapenos celery and red onion Season to taste with salt and pepper Refrigerate until cold about 1 hour

5 Oil a 2-quart casserole Spoon half of the potato mixture into the casserole followed by chicken mixture and then remaining potato mixture Refrigerate until firm about 2 hours

6 Put a dollop of avocado dressing (recipe below) on each plate Slice and serve on dressing garnish with avocados and olives

CREAMY AVOCADO DRESSING1 ripe avocado3 tablespoons Greek yogurtSalt and pepper to taste

Mash all ingredients until smooth

Gnocchi amp Spicy Marinara Sauce By Michael Brooks

Who knew it was this easymdashand funmdashto make your own gnocchi Serves 4

GNOCCHI 3 large russet potatoes 1 tablespoon kosher saltGround black pepper to taste1 egg yolk beaten1 cup unbleached flour

1 Bake potatoes at 350deg for 45 minutes or until fork-tender Let potatoes cool peel them and then mash them in a medium-sized bowl

2 Gather 2 cups of mashed potatoes and form a well in the center Stir salt and black pepper into beaten yolk and pour into well

3 With both hands work mashed potato and egg together then gradually add flour until it turns into a dough Do not overknead

4 Dust a large cutting board or clean counter with flour Cut dough into six equal parts and roll into frac12- to frac34-inch thick ropes Slice ropes at frac12- to frac34-inch intervals

5 Flour a fork and press gnocchi along tines with thumb roll down to make ridges

6 Add gnocchi to boiling salted water cook until they float to the top 1ndash3 minutes

SAUCE3 tablespoons olive oil2 medium shallots minced4 garlic cloves minced2 roasted jalapeno peppers minced1 (28-ounce) can whole peeled tomatoes6 basil leaves thinly sliced1 teaspoon kosher saltfrac14 teaspoon black pepperParmesan cheese grated for garnish

1 Heat oil over medium-high heat in medium saucepan Add shallots and sauteacute until translucent add garlic and sauteacute 2 minutes

2 Add minced jalapeno and tomatoes and crush with a masher while in pan

3 Bring to a boil then lower to simmer for 15ndash20 minutes stirring every few minutes

4 Remove from heat Stir in basil and gnocchi Season with salt and pepper Top with parmesan if desired

To roast jalapenos Hold jalapeno with tongs over a gas burner flame until skin is blackened Or roast for 45 minutes at 350deg Let peppers sit 15 minutes then peel skin de-seed and mince

Baked Potato Doughnuts amp Apple Compote By Nicole Sandor

Potatoes are the stealth ingredient in this moist delicious doughnut Yields 12 doughnuts

DOUGHNUTS2 russet potatoesfrac12 teaspoon kosher salt1 cup all-purpose flour plus more for dusting1 cup whole-wheat flour1 teaspoon baking powderfrac14 teaspoon baking sodafrac12 teaspoon nutmeg1 teaspoon cinnamonfrac12 cup brown sugar3 tablespoons sugarfrac12 cup sour cream1 egg

1 Preheat oven to 350deg Line a baking sheet with parchment paper

2 In a medium pot boil potatoes with skins until fork-tender Drain excess water peel skins Mash the potatoes and let cool

3 In a medium bowl whisk together salt flours baking powder baking soda and spices

4 In a large bowl combine mashed potato sugars sour cream and egg

5 Add dry ingredients to potato mixture and beat until just incorporated Dough will be sticky Let dough rest for 10 minutes

6 Dust counter with all-purpose flour roll out dough to frac12-inch thickness Using a 3-inch circular cookie cutter punch holes from dough and line them up on parchment-lined baking sheet Take a 1-inch circular cookie cutter and punch holes in the dough center

7 Bake 12ndash13 minutes until donuts start to turn golden brown Remove from pan and cool on a rack Prepare topping

APPLE COMPOTE 2 tablespoons unsalted butter1 tablespoon brown sugar2 tablespoons agave nectar or honey2 cups apple juice1 apple diced in frac14-inch pieces1 tablespoon all-purpose flourWater as needed

1 In a small sauteacute pan melt butter and then add sugar creating a paste Add agave stir then add juice and apple Simmer 5 minutes

2 In a small bowl add water to flour a little at a time creating a slurry to prevent clumping

3 Slowly stir slurry into hot liquid cook until thickened Top doughnuts with compote

Optimum Wellness is excited to partner with Johnson amp Wales University Jorge de la Torre dean of culinary education at the Denver campus and a few of his star students developed these recipes Known as a recognized leader in culinary education JWU is changing the way the world eats For more information visit jwuedudenver


INT_129754_75265_Vans_Wellness_RESIZE_B_M_Ralphs_OLpdf 1 121415 1146 AM

reg trade copy 2015 Kashi Companytrade


Italyrsquos never tasted so good

Briannascomcopy 2015 Del Sol Food Co Inc All rights reserved

OFF11$ any one (1) bottle of

Consumer Coupon void if transferred to any group fi rm or person prior to store redemption Coupon valid for items indicated any other use constitutes fraud may not be combined with any other offer One coupon per purchase of product(s) indicated Retailer This coupon will be redeemed for the face value plus 8cent handling provided terms of this offer have been complied with by the retailer and the consumer Any sales tax must be paid by the consumer Send to Del Sol Food Company Inmar dept 27271 1 Fawcett Dr Del Rio TX 78840 Cash Value 001cent Offer limited to one coupon per purchase of product(s) indicated Unauthorized reproduction prohibited Good only in the USA copy 2016 Del Sol Food Company Inc

EXPIRES041516

MANUFACTURERrsquoSCOUPON

Ingredients1 large homegrown tomato1 large avocado3-4 green onions chopped4 crispy bacon slices crumbled14 cup of sliced black olives14 cup of feta cheese (or cheese of your choice) BRIANNAS Italian Vinaigrette Dressing

Directions1 Slice tomato and arrange on a

plate in the shape of a star2 Slice avocado and place on top of

tomato slices3 Sprinkle onions olives and bacon

on top along with the cheese4 Drizzle desired amount of

BRIANNAS Italian Vinaigrette dressing on salad

5 Chill for 15 minutes - ENJOYServes 2

Italian Star SaladTry ThisTonight

69-0269-2015 Briannas Kroger live naturally-03Bindd 1 12415 605 PM

1 scoop Vega Protein amp Greens Vanilla

frac14 ndash frac12 cup unsweetened almond milk

1 cup frozen strawberries

frac12 frozen banana

2 Tbsp lemon juice

Blend an extra thick smoothie pour into bowl top with granola and fruit Enjoy with a spoon

Strawberry LemonSmoothie Bowl

ON ANY SMALL TUB OF VEGA PROTEIN amp GREENS

SAVE $5To Retailer Vega will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Vega Mandlik amp Rhodes PO Box 490 Dept 1215 Tecate CA 91980

To Consumer Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Coupon valid in-store only Only one coupon may be used on one tub per purchase One time use only Available in Ralphrsquos stores where Vega is sold Offer valid until 043016 ContactInquire within

MANUFACTURERrsquoS COUPON EXPIRES APRIL 30 2016

Eatmdashdonrsquot drinkmdashyour morning smoothie

DigiCodetrade Data FileACCOUNT 87272 MANDLIK RHODES INFORMATION SYSTEMS INCORDERED BY NICK ZAMUDIOPO NUMBER VEG 95554INVOICE NO 1508850( EPS via EMAIL )

Created on 12-1-15 at 151406by

SYMBOLOGY INCMaple Grove Minnesota 55369

763-315-8080

NOTICE This DigiCodetrade file is considered original artwork It must be inspected and approvedby the purchaser Use of this file confirms acceptance Any modification of this file through scalingor distortion is prohibited See back of the Symbology invoice for Limitation of Warranty

Encode 8110308387660009555435001100003160430SYMBOL HEIGHT 08576 NBAR 00104 BWA -0002095554 $5 off 1 any Vega Protein amp Greens tu

083876600-095554


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BUY IT AMYrsquoS INDIAN DAL CURRIED LENTIL In Indian cuisine dal means lentils peas or beans In Amyrsquos dal yoursquoll find all three mung dal beans organic black mung lentils green lentils and split yellow peas all in a mild curry base

MAKE IT BUY IT

Souped UpWHEN THE TEMPERATURES DIP THERE IS NOTHING MORE COMFORTING THAN A WARM BOWL OF SOUP WHETHER FROM YOUR OWN KITCHEN OR PREMADE SPOONFUL BY SPOONFUL THESE HEARTY HEALTHY OPTIONS WILL TAKE THE CHILL OFF AND FILL YOUR BELLY TOO BY KIMBERLY LORD STEWART

Chicken Tikka Masala SoupMAKE IT We dare you not to say ldquoMmmmmrdquo after your first bite of this take on an Indian favorite Serve with whole-grain naan or flatbread Serves 6ndash8

DIRECTIONS1 Heat oil over low heat in a large soup pot Add

onions and peppers sauteacute 15ndash20 minutes until soft2 Turn up heat to medium add garam masala

and sauteacute for 2 minutes Add garlic and ginger Stir and sauteacute for 1 minute Add sweet potatoes tomatoes and half of the chicken stock Fill tomato can halfway with water swish to remove tomato clinging to the can and add to the pot

3 Bring to a simmer and cook on low for 30 minutes until sweet potatoes are soft

4 Add tikka masala sauce garbanzos remaining chicken stock cauliflower and roasted chicken Bring back to a simmer and cook for 10 minutes until cauliflower is cooked Season with salt and pepper serve with a dollop of yogurt for each bowl

INGREDIENTS2 tablespoons canola oil 1 onion diced1 red pepper cored and

cubed2 teaspoons garam masala

spice blend2 cloves garlic minced1-inch knob fresh ginger

peeled and minced1 garnet sweet potato

peeled and cubed1 yellow sweet potato

peeled and cubed1 (28-ounce) can crushed

tomatoes32 ounces chicken stock

divided1 (16-ounce) jar tikka

masala sauce (try Kroger Private Selection)

1 (15-ounce) can garbanzo beans drained

frac12 small cauliflower stems removed cut into small florets

frac12 roasted chicken meat pulled off the bone

Salt and pepper as desiredGreek yogurt for garnish

Artichoke Leek and Potato Soup with Crispy ProsciuttoMAKE IT This no-cream leek and potato soup will please all palates Serve with a crusty whole-grain baguette and a salad to complete the meal Serves 6

INGREDIENTS3 large leeks2 tablespoons canola oil2 celery stalks1 (14-ounce) water-packed canned

artichoke hearts drained and chopped2 cloves garlic peeled1 teaspoon dried thyme6 large red potatoes washed and cut into

quarters8 cups vegetable brothSalt and pepper to taste 3 ounces prosciutto (optional)

DIRECTIONS1 Fill a large bowl with warm water Slice hairy ends off

the leeks and thinly slice the root stopping at the dark-green tops Place leeks in the warm water let sit for 10 minutes stirring occasionally to loosen any dirt Drain and rinse twice

2 Heat oil over low heat in a large soup pot Add drained leeks and celery sauteacute for 20 minutes until soft Add drained artichokes garlic and thyme Raise heat to medium and sauteacute for 2ndash3 minutes Add potatoes and broth bring to a soft boil and cook until potatoes are soft

3 Remove soup from heat and let sit for 15 minutes to cool Puree soup in batches in a blender or food processor until smooth Return pureed vegetables to the pot season with salt and pepper

4 For optional garnish place prosciutto on a parchment-lined baking sheet Place in a 375deg oven for about 5 minutes until crisp Serve on top of each bowl of soup

BUY IT IMAGINE ORGANIC CREAMY POTATO LEEK SOUPThis potato and leek soup is light and creamy with leeks onions potatoes and roasted garlic A blend of organic spices add an extra touch of flavor

eat MAKE IT BUY IT


BUY IT PACIFIC VEGETABLE LENTIL amp ROASTED RED PEPPER SOUPA combination of tender lentils fire-roasted peppers ripe tomatoes and black beans make this a hearty delicious soup loaded with fiber and protein

Cashew Butternut Squash Soup with Spiced MarshmallowsMAKE IT Warm baking spices give this otherwise traditional winter soup an added blanket of warmth The marshmallow garnish is optional but itrsquos a fun way to get your kids to eat their vegetables Serves 4ndash6

INGREDIENTS3 tablespoons extra-virgin

olive oil1 onion chopped1 carrot chopped1 celery stalk diced1 large shallot diced1 Honeycrisp apple peeled

cored and choppedfrac14 teaspoon ground cuminfrac14 teaspoon ground ginger1frasl8 teaspoon ground nutmeg1 medium butternut squash

peeled and cubed

frac12 cup raw cashews32 ounces vegetable stockfrac34 cup light canned coconut

milk6 large marshmallows one

per person cut in half to make two flat disks sprinkle each cut side with a light dusting of cayenne or cinnamon (optional)

DIRECTIONS1 Add olive oil to large soup pot on

medium heat Add onion carrot celery shallot and apple Sauteacute until golden brown about 10 minutes

2 Add cumin ginger and nutmeg Sauteacute for 3 minutes

3 Add squash cashews and stock Bring to a low boil and simmer until squash is soft

4 Let soup cool for about 30 minutes (or refrigerate)

5 Transfer soup in batches to a blender Puree each batch until smooth and return to pot Add coconut milk to thin out soup Reheat

6 Place spiced marshmallows in the bottom of each bowl and pour in the soup The heat will melt the marshmallows as they float to the top

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eat

Salad in Winter JUST BECAUSE THE WEATHER IS COLD IS NO REASON TO LET YOUR SALAD RECIPES HIBERNATE BY KIMBERLY LORD STEWART

HEALTHY KITCHEN

Grilled Mediterranean Caesar with Capers and Sun-Dried Tomatoes Pair this eggless Caesar salad with grilled salmon or steak and yoursquoll have an elegant meal in less than 30 minutes No yolk Serves 4

2 organic whole romaine hearts cut lengthwise

2 pounds salmon or flank steak

4 tablespoons capers16 sun-dried tomatoes (oil-

packed) drained and thinly sliced

sup1frasl₈ red onion thinly sliced 1 lemon cut into quarters

DRESSING1 garlic clove crushed1 tablespoon lemon juicesup1frasl₃ cup plain 2 Greek yogurt1 teaspoon Dijon mustard1 teaspoon Worcestershire

sauce1 tablespoon white wine

vinegar frac12 cup grated Parmesan

cheese divided frac14ndashfrac12 cup extra-virgin olive

oilSalt and pepper to taste

1 Prepare dressing Place garlic lemon juice yogurt mustard Worcestershire sauce and white wine vinegar in a blender or small food processor Process until smooth Add half the cheese and pulse until mixed in Start with frac14 cup olive oil and puree until smooth Add more if necessary to thin out dressing Season with salt and pepper to taste

2 Brush cut lettuce halves and fish or steak on both sides with dressing

3 Grill salmon or steak on an outside grill or in a hot skillet on your stovetop to desired internal temperature During the last 2 minutes of grilling place the lettuce cut side down on the grill or in another skillet grill until lightly browned

4 Place lettuce on a plate grilled side up Garnish with capers sun-dried tomatoes and red onion Serve with the meat or fish Drizzle both with the remaining dressing Serve with extra lemon

Thai Glass Noodle and Edamame SaladThese noodles go by different namesmdashglass vermicelli rice cellophane or rice stick noodles No matter the name rice noodles are a fun way to get kids to eat their vegetables Serves 4

2 cups frozen shelled edamame1 (8-ounce) package glass rice noodles2 cups finely shredded purple cabbage1 tablespoon sesame oil1 cup sugar peas or snow peas sliced1 cup shredded carrots1 red pepper thinly sliced13 cucumber cut in half down the middle

sliced into moons2 green onions thinly sliced frac12 bunch cilantro chopped12 cup roasted peanuts chopped2 cups cooked chicken breast shredded

DRESSING2 tablespoons sweet chili sauce 2 tablespoons rice vinegar1 lime juiced2 tablespoons soy saucefrac12 teaspoon ground ginger 4 tablespoons peanut butterWater Sriracha sauce to taste

1 Bring a large pot of water to a boil Add the edamame and stir When the water returns to a boil add the noodles Remove from the heat and let sit for 6 minutes Add cabbage to noodles and hot water to soften Stir and let sit for 2 minutes Immediately drain in a colander and pat dry with a towel

2 Place in a serving bowl and add sesame oil Toss lightly to coat the noodles and vegetables

3 Add remaining vegetables cilantro peanuts and chicken

4 Whisk dressing ingredients If too thick add a little water to thin it out Season with Sriracha sauce as desired

5 Dress salad and stir gently to coat well

Greens are good but think about adding more color to your plate with red leaf

lettuce red radicchio and shredded purple

cabbage


Roasted Root Vegetables with Arugula Oven-roasting brings out the sweetness in winter vegetables Any winter vegetables will do so experiment with your favorites Try to cut all of the vegetables the same size so they cook evenly Serves 4

1 parsnip peeled cut lengthwise into quarters and again in 2-inch bars

2 carrots peeled cut like the parsnip 1 sweet potato peeled cut into 2-inch

pieces1 onion peeled cut into eighths 1 bunch small beets (any color) peeled

cut into eighths 2 apples peeled cut into eighths sup1frasl₃ cup extra-virgin olive oil2 teaspoons dried thymeKosher salt and pepper to taste4ndash5 cups arugula 3 ounces strong blue cheese

DRESSINGfrac14 cup apple cider vinegarfrac34 cup extra-virgin olive oil 2 tablespoons maple syrup sup1frasl₈ teaspoon dried mustard (or frac12

teaspoon Dijon mustard) Salt and pepper to taste

1 Preheat oven to 425deg Line a large baking sheet with parchment paper Place vegetables and apples in a single layer on baking sheet Drizzle with oil and season with thyme Stir to coat well Season with salt and pepper

2 Bake for 30ndash40 minutes until vegetables are tender

3 Remove from oven and transfer to a cool baking sheet Refrigerate to bring to room temperature (about 15 minutes)

4 Whisk dressing ingredients together 5 Divide arugula on salad plates Top

with roasted vegetables and blue cheese Spoon dressing over salad and serve

Pink Shrimp and Citrus Medallion SaladAfter one bite of this seaside main-dish salad yoursquoll forget itrsquos winter Serves 4

1 large head butter lettuce washed dried torn into bite-size pieces

2 bunches baby bok choy washed torn into bite-size pieces

4 fresh mint sprigs divided 5 fresh dill stems divided2 naval or blood oranges2 pink grapefruitssup1frasl₃ English cucumber thinly sliced1 ripe avocado pitted peeled cut

into 8 segments1frac12 pounds cooked peeled shrimp

DRESSINGfrac12 cup avocado oil1 lemon juiced1 tablespoon white wine vinegar2 teaspoons agaveSalt and pepper to taste

1 Gently toss lettuce and bok choy in a bowl Set aside

2 Remove mint leaves from the stems Sprinkle half on the salad Chop the rest and set aside Chop the dill leaves put half on the salad Set the rest aside

3 Cut away the peel and white pith from the oranges and grapefruits Cut out the segments set aside Reserve the orange and grapefruit membrane insides

4 Squeeze the juice from what is left of the orange and grapefruit insides into a small bowl Add avocado oil lemon juice vinegar agave and reserved mint and dill Whisk and season with salt and pepper

5 Retoss the salad and place greens on dinner plates Top each with cucumbers avocado citrus segments and shrimp Dress and serve

Remember oil and water donrsquot mix

Lettuce greens need to be dried well so the dressing wonrsquot

slide off


B y now yoursquove seen the headlines Cocoa is good for you

Deep within that scrumptious chocolate bar or frothing cup of hot cocoa rest power-ful bioactive compounds called flavanols

(also present in berries tea and wine) linked to everything from preventing heart attacks and dementia to stabilizing blood sugar and boosting sports perfor-mance But before you sink your teeth into another candy bar consider this To get enough cocoa flavanols (600 to 750 mg daily) to prompt such probable health benefits yoursquod have to eat as much as 1000 calories of dark chocolate or many thousands of calories of sugar-and-fat-loaded milk chocolate each day

ldquoThe evidence is very promising that cocoa flavanols could reduce risk of heart disease and other disordersrdquo notes cocoa researcher JoAnn Manson MD chief of the

Division of Preventive Medicine at Brigham and Womenrsquos Hospital in Boston ldquoBut we wouldnrsquot recommend trying to obtain large quantities by simply eating more chocolate The added calorie intake would be too highrdquo

Instead she and other nutrition experts suggest this Try to consume cocoa in as pure a state as possiblemdashas unsweetened cocoa powder cacao nibs or sparing amounts of high-quality dark chocolatemdashand incorporate its earthy savory taste into a variety of meals

ldquoWe are talking about a nutrient-dense phytochemical-rich food that can be eaten in breakfasts desserts and every way in betweenrdquo says registered dietitian Matt Ruscigno coauthor of Superfoods for Life Cacao (Fair Winds 2014) a cookbook that features everything from smoothies to sandwiches quinoa and lasagna ldquoToday in the Western world it has unfortunately become mostly just a candy bar But it has so much more to offerrdquo Ruscigno says

FOR THE LOVE

OF COCOA

HOW TO GET MORE OF THIS HEART-HEALTHY SUPERFOOD WITHOUT OVERDOSING ON SWEETS

BY LISA MARSHALL


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FROM BITTER BEAN TO SINFUL BARAs far back as 3000 BC chefs in Ecuador were likely brewing pulp from the fruit of the Theobroma cacao aka cocoa tree to make a fermented alcoholic drink says Santa Fendashbased chocolate historian Mark Sciscenti By around 2000 BC residents of southern Mexico and Central America were trading cacao beans (the base ingredient for cocoa powder and chocolate) as a valuable currency Mayans and Aztecs dried and roasted the beans mixed them into a paste with cornmeal and spices and crumbled them into water for an ancient often cold chocolate beverage reserved for religious ceremonies medicinal treatments and elite treats ldquoIts consumption was pretty much the exclusive right of the rulers the priests and the warriorsrdquo Sciscenti says

Notably absent was sugar leaving those early cocoa drinks with a bitter taste Only in the late 1500s when cacao beans made their way to Spain did people start adding mild sweeteners By the 1700smdashafter the French and Italians piled on a little more sugarmdashhot chocolate had become a European luxury item lauded for its energy-

boosting and aphrodisiac properties It would take another century until in the mid-1800s inventor Joseph Fry developed the first chocolate bar

Today according to market research firm Mintel the average American eats about 95 pounds of chocolate each yearmdashthe vast majority of it milk chocolate Thatrsquos too bad says Sciscenti because all of that added milk and sugar negates many of the health benefits that come from cocoa

The good news Traditional uses of cocoa have been enjoying a renaissance with vegan and vegetarian athletes like Ruscigno stirring raw cacao powder or cocoa powder (see the Glossary for the difference between cocoa and cacao) into their breakfast smoothies artisanal beverage makers like Sciscenti crafting old-school hot chocolates again and high-end chefs mixing it with herbs to create spice rubs for meats

ldquoI love the earthiness that unsweetened cocoa brings to dishes and the hint of bitterness it hasrdquo says registered dietitian and chef Sara Haas ldquoIt makes a great platform for savory recipes and adds interest to dishes (like beef chicken or duck) that are otherwise a little one-noterdquo

SHU

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FOR THE LOVE OF COCOA

GLOSSARY COCOA VS CACAOCACAO BEANS The dried fatty seed of the fruit of the Theobroma cacao tree Some vegans and raw foodists eat them raw for snacks but they are very bitter If you are expecting a ldquochocolaterdquo taste yoursquore in for a surprise

CACAO NIBS Cracked shelled cacao beans usually roasted but sometimes available raw Have a bitter taste like cacao beans None of the inherent cocoa butter has been removed so they are high in good fat

CACAO POWDER Not to be confused with cocoa powder cacao powder is made from grinding down the shelled cacao bean Sometimes raw sometimes roasted Unlike cocoa powder in which the cocoa butter has been removed it is high in fat and has a full-bodied texture

COCOA LIQUOR The paste made from ground roasted shelled and fermented cacao beans This is what is referred to as ldquopercent cacaordquo on food packaging

COCOA BUTTER When cocoa liquor is pressed and the cocoa solids are removed slightly more than half of the remaining product is the cacao fat or cocoa butter It is 100 percent fat and is used in foods and cosmetics

COCOA POWDER What is left after the cocoa butter has been removed from the liquor Cocoa powder is one of the most recognized and used forms of cacao

CHOCOLATE Cocoa liquor plus cocoa butter plus sugar The percentage of cocoa liquor in chocolate determines how ldquodarkrdquo it is (Milk chocolate which also includes milk products typically contains around 10ndash12 percent cocoa liquor White chocolate contains about 20 cocoa butter plus sugar and dairy ingredients Baking chocolate is no less than 35 percent cocoa liquor and contains little to no sugar or other added ingredients)


GLE

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AZTEC-STYLE CHOCOLATE DRINK

This drink is based on the original Aztec cacao beverage for which they ground the beans into a mealy powder and cooked it with water and spices 4 servings

frac12 cup raw cacao powder or nibs

3 cups water1 teaspoon fresh or dried

minced chili pepper or to taste

1 cinnamon stick crushedPinch of salt1 vanilla bean

1 Take a mortar and pestle and grind the nibs into a powder or if your powder has pieces in it grind that into a finer texture You can also use a food processor

2 Add the water chili and cinnamon stick to a medium-size pot bring to a boil reduce heat and simmer for 10 minutes Strain saving the chili water Mix the chili water with the cacao and salt Bring to a boil stirring Lower to simmer and cook for 15ndash20 minutes Scrape the vanilla bean and add both the scrapings and the bean to the concoction for the last few minutes of simmering Serve hot or warm

CREDIT SUPERFOODS FOR LIFE

CACAO BY MATT RUSCIGNO RECIPE

BY JOSHUA PLOEG

HOW TO CHOOSE A HEALTHY CHOCOLATE BARThe first ingredient should be ldquococoa (cacao) beansrdquo ldquococoa massrdquo or ldquochocolate liquorrdquo If sugar is first itrsquos candy not chocolate If it contains milk itrsquos milk chocolate and likely far lower in cocoa flavanols Look for the percentage of cocoa on the label 75 percent and up is best

200 milligrams of cocoa flavanols is equivalent to 25 grams cocoa powder (about a half teaspoon) or 10 grams of dark chocolate (about one-fifth of a regular-size chocolate bar)


GLE

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HY

RICH CHOCOLATY VEGETABLE TARTS

Each vegetable works well with chocolate by itself but when used all together this recipe is to die for Makes 12 servings

1 cup sliced mushroomsfrac12 cup thinly sliced onion2 minced garlic cloves or

to taste1 teaspoon tamari or to

tastefrac14 cup minced fresh chives1 batch Do-It-Yourself

Cocoa Piecrust using half the sugar and 12 teaspoon garlic powder

2 cups sliced artichoke hearts

Juice of 1 lemon (optional)frac12 teaspoon salt12 basil leaves (more if they

are small)1 cup sliced tomatoes or

12 thin slices drained to remove excess water

3ndash4 ounces chopped bittersweet or unsweetened chocolate

1 tablespoon olive oil

1 Preheat oven to 425deg Lightly grease a 12-cup muffin tin

2 Mix mushrooms onion garlic tamari and chives together in a bowl Set aside

3 Divide the dough into 12 little balls roll out into thin crusts (frac14-inch thick) on a floured board and press into the muffin tin In each crust place an equal portion of artichoke followed by an equal portion of mushroom mixture on top Sprinkle with a little lemon juice if you wish and salt Next add a basil leaf then a tomato slice and finish with chocolate pieces and a sprinkle of olive oil

4 Bake for 12 minutes reduce temperature to 375deg and cook for 15 minutes more or until the crust is done to your liking


DO-IT-YOURSELF COCOA PIECRUST

Yield 2 crusts

2 tablespoons sugarfrac14 cup sweetened or unsweetened cocoa powder1frac14 cups sifted unbleached white flourfrac14 teaspoon saltfrac12 cup cold vegan margarine (or oil coconut oil works well use slightly less than frac12 cup)3ndash4 tablespoons cold water

Preheat oven to 425deg Mix the sugar cocoa powder flour and salt in a bowl Cut in margarine until the mixture resembles coarse crumbs Mix water in by the tablespoon until you can form a malleable ball Roll out the dough to fit lightly greased pie pans and press in gently Prick here and there with a fork then add filling

CREDIT SUPERFOODS FOR LIFE CACAO BY MATT RUSCIGNO

RECIPE BY JOSHUA PLOEG


Summer 2014 Optimum Wellness 35

A NEW WEAPON AGAINST HEART DISEASE

One of the first hints of cocoarsquos powerful health properties came from a tribe of Kuna Indians living off the coast of Panama They drink huge quantities of minimally processed cocoa (as much as five cups per day) and deaths from cancer hypertension and cardiovascular disease are extremely rare among them according to research conducted at Harvard When they move away and stop drinking cocoa their incidence of disease spikes

More recent research has offered hints as to why Cocoa flavanols are believed to trigger natural production of nitric oxide (the active ingredient in many cardiovascular drugs) triggering artery walls to relax letting blood oxygen and nutrients flow more freely to the heart brain and muscles Cocoa may also diminish inflammation and help stabilize blood sugar which could support brain health too Manson says

One recent study published in the British Journal of Nutrition found that healthy men and women ages 35ndash60 who consumed a drink containing cocoa flavanols twice a day for four weeks had lower blood pressure better blood flow and improved cholesterol In all their risk of being diagnosed with cardiovascular disease within the next 10 years fell 22 percent Another study by Columbia University researchers found that volunteers who drank a cocoa beverage containing 900 mg of flavanols per day for three months had increased blood

flow to a region of the brain associated with age-related memory loss and performed better on memory tests

Small amounts of stimulants like caffeine and theobromine may also contribute to cocoarsquos ldquofeel-goodrdquo effect says Ruscigno Because it is nutrient-dense boosts blood flow to muscles and may have antioxidant properties that protect muscle cells from damage cocoa is also becoming increasingly popular among athletes as either a pick-me-up before or during a workout or a recovery drink afterward

Manson stresses that thus far human studies around cocoa have been small and preliminary so itrsquos too early to say for sure just how much cocoa flavanol people should be getting every day ldquoLarge-scale trials are neededrdquo she says To meet that need Brigham and Womenrsquos Hospital and Harvard Medical School just launched the COSMOS (Cocoa Supplement and Multivitamin Outcomes Study) the largest study yet of cocoarsquos health benefits The four-year study will look at 18000 men and women some of whom will take 600 mg daily of cocoa flavanols in the form of supplements to see what impactmdashif anymdashcocoa has on heart attack stroke and other health measures

Until then aim for 400 to 700 mg per day mostly via unsweetened cocoa and go easy on the candy bars ldquoChocolate in moderation is perfectly finerdquo Manson says ldquoBut it is not a health foodrdquo

BABY CARROTS WITH LEMON AND CHOCOLATE

This is an easy way to spruce up boring old baby carrots 4 servings

2 cups baby carrots 1 garlic clove minced or pressedfrac14 cup diced white onion 1 tablespoon olive oil frac12 teaspoon salt or to taste frac14 teaspoon black pepper 6 lemon slices about frac14-inch

thick 2 teaspoons minced fresh

oregano frac14 cup vegetable broth 2 ounces bittersweet

chocolate chopped 1 tablespoon tomato paste

Sauteacute the carrots garlic and onion in the olive oil in a saucepan over medium heat with some of the salt and pepper for 3 minutes Add the lemon oregano and broth cook for 5 minutes more Stir in the chocolate and tomato paste and cook for 2ndash3 minutes Add additional salt and pepper to taste Serve warm

CREDIT SUPERFOODS FOR LIFE CACAO BY

MATT RUSCIGNO RECIPE BY JOSHUA PLOEG

5 WAYS TO COCOA UP YOUR DAY

1 Add unsweetened cocoa powder to your fruit smoothie or yogurt in the morning or cacao nibs to your oatmeal or granola Start sparingly so you donrsquot make your dish too bitter For a richer taste and consistency use raw or roasted cacao powder whichmdashunlike cocoa powdermdashstill contains the fatty components of the cocoa bean

2 Add some powder to your milk before adding it to your coffee

3 Mix cocoa powder in with a little almond or peanut butter to use as a spread for toast or fruit

4 Toss crushed cacao nibs in with rice pilaf for a nutrient-dense vegetarian dish

5 Use cocoa powder as one of the spices in your chili Or mix it with chili powder paprika cumin and brown sugar and incorporate it into an earthy rub for beef chicken or pork

SOURCES REGISTERED

DIETITIANS SARA HAAS AND

MATT RUSCIGNO

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Nothing beats feeling Alivereg

Made with vitamins minerals Orchard FruitstradeGarden Veggiestrade B Vitamins and more

Visit FeelAlivecomAlivereg Multi-Vitamins provide 60-200 mg fruitvegetable powder extract and dried juice per serving

OPTIMUM_WELLNESS_NOV_ALIVE_2014pdf 3 101714 1120 AM

boostSH

UT

TE

RST

OC

K

ChamomileWHETHER YOU DRINK IT AS A TEA SWALLOW IT AS A PILL OR RUB IT ON AS A CREAM CHAMOMILE CAN FIGHT WHATrsquoS AILING YOU BY KELLEE KATAGI

WHAT IS IT Chamomile is an herbmdasha member of the daisy familymdashwith a well-documented history of medicinal use The two most common forms used today are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile) with the former being the better researched and possibly more potent variety

USE IT FOR Easing digestive stress diarrhea and infant colic relaxing your body to promote sleep supporting your immune system discouraging cancer growth Chamomile can also help heal wounds and reduce inflammation of hemorrhoids when applied topically

THE SCIENCE Evidence of chamomilersquos therapeutic benefits stretches back to the ancient Egyptians and Greeks who used it to treat fevers and ulcers Today studies suggest that the ancients were on to something For example research shows that chamomile squelches a bacteria that can cause stomach ulcers and a study published in Phytomedicine found that it battles stomach acid in rats as well as (or even better than) commercial antacids Research published in 2015 in The Gerentologist reported that after controlling for other factors chamomile tea consumption was associated with a longer life in women of Mexican origin although not in men

HOW TO TAKE IT Drink 1minus3 cups of chamomile tea daily for general health and immune support or have a cup before bed to encourage sleep For higher doses (up to 1600 mg daily) look for capsule form Apply chamomile topical creams to wounds and other skin irregularities As with all supplements follow label directions but reported side effects are minimal potential drowsiness and possible allergic reactions for people sensitive to plants such as daisies and ragweed


OMEGA-3 FATTY ACIDS

Regular consumption of omega-3 fatty acids found in fish seeds and nuts has long been linked to lower risk of death from heart disease with benefits such as improved triglyceride levels blood pressure and blood clotting Omega-3 fatty acids generally help the body repair tissues and break the cycle of inflammation a suspected factor in heart disease Most omega-3 supplements are fish oilndashbased but vegans and vegetarians can take ones derived from algae or flaxseed Caution Talk to your health care provider about interactions and side effects particularly if you are taking blood thinners or have a blood-clotting disorder Omega-3 supplements can react with other medications and also reduce the bloodrsquos ability to clot Dose 1000 mg daily or as directed by your physician

ASPIRIN

If you have known cardiovascular disease such as a prior heart attack your doctor may prescribe a daily regimen of this classic pain reliever The active ingredient of aspirin salicylate was originally found in white willow bark and was used by healers as far back as 3000 BC Aspirin has been widely proven in studies to lower risk of heart attack stroke and cardiovascular disease in high-risk individuals Aspirin thins the blood and reduces the clumping action of platelets making it less likely that dangerous clots will develop in congested arteries Do not start taking aspirin without first consulting your doctor Dose Generally 75 mg to 325 mg daily

PSYLLIUM FIBER

Generally the fiber you obtain from fresh fruits and vegetables beans oats and whole grains lowers ldquobadrdquo LDL cholesterol which can increase your risk of heart disease Blond psyllium a type of fiber derived from the outer covering of the psyllium plantrsquos seed has cholesterol-lowering effects for those with mild to moderately high cholesterol Often used as a laxative or for other digestive issues such as diarrhea psyllium has been shown to lower LDL cholesterol by 5 to 10 percent after seven or more weeks When monitored by a physician blond psyllium can sometimes be used to reduce the amount of prescription drugs needed to treat high cholesterol Caution though Psyllium may cause constipation for some Dose 10ndash12 grams daily with meals for best results

boost SUPPLEMENTAL HEALTH CARE

SHU

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(4

)

Do Your Heart Good6 SUPPLEMENTS TO SUPPORT CARDIOVASCULAR WELLNESSBY RADHA MARCUM

ARE YOU MOTIVATED TO KEEP YOUR HEART your arteries and your entire cardiovascular system in tip-top shape for many years to come If you have a genetic predisposition for heart disease your risk may be increased however your habits may speak louder than your genes experts say

Cardiovascular disease is currently the leading cause of death among Americans but it doesnrsquot have to be Research shows that smart diet and lifestyle choicesmdashincluding staying active not smoking and reducing dietary intake of sugars and refined carbohydrates whole-fat animal products fried foods and trans fats (hydrogenated oils)mdashcan do a lot to prevent heart disease Plant foods such as whole soy nuts beans legumes and antioxidant-rich fresh fruits and vegetables also keep cholesterol levels in check and heart and arteries healthy The following supplements can support your heart too


COENZYME Q10

Coenzyme Q10 (or CoQ10) is a fat-soluble antioxidant that occurs naturally in organ meats and some fish CoQ10 boosts metabolism helping cells convert food to energy throughout the body It also inhibits LDL cholesterol and may minimize atherosclerosis (plaque buildup in the arteries) Early studies suggest that increasing CoQ10 levels by taking supplements may lower blood pressure and decrease symptoms and future risk of heart attack in patients with heart failure Although CoQ10 deficiency is rare your CoQ10 levels naturally decrease as you age As with other supplements CoQ10 can significantly alter the uptake and effectiveness of other drugs or treatments so consult a physician before adding it to your daily regimenDose Standard guidelines have not been set consult your physician

GROUND FLAXSEED

In studies flaxseed has been shown to suppress and slow the progression of atherosclerosis the buildup of plaque in your arteries that can cause heart attack or stroke High in inflammation-taming omega-3s and cholesterol-lowering fiber flaxseed lowers overall cholesterol and reduces LDL cholesterol For best results refrigerate whole flaxseed and grind in a coffee grinder Flaxseedrsquos oils can degrade quickly when the seeds are ground and left at room temperature Flaxseed has a strong nutty flavor and is versatile Sprinkle on cold or hot cereal add to smoothies or mix into muffins cookies quick breads or other baked goods Like other types of fiber flaxseed should be taken with plenty of waterDose 1ndash2 tablespoons ground flaxseed daily with meals

VITAMIN D

Recent research links vitamin D deficiency to elevated risk of heart disease These findings are relatively new so research is under way to observe whether taking vitamin D supplements can in fact help prevent heart disease However because vitamin D is associated with so many proven benefitsmdashstronger bones reduction in cancer riskmdashdoctors generally recommend it as part of an overall health strategy Fortified foods such as milk yogurt and orange juice can provide some vitamin D but supplementation is usually necessary to improve levels Dose Most adults need about 1000 to 2000 IU daily Depending on your blood levels you may be advised to take between 3000 and 5000 IU daily

The family of Kroger wellness magazines

PUBLISHER Deborah Juris

EDITOR

Rebecca Heaton

CREATIVE DIRECTOR Mark Lesh

ASSISTANT EDITOR Kellee Katagi

COPY EDITOR Julie Van Keuren

PROJECT MANAGER Susan Humphrey

DESIGNERSean Parsons

Winter 2016 | volume 04 issue 01

CONTRIBUTING WRITERS Kellee Katagi Radha Marcum Lisa

Marshall Rhea Maze Kimberly Lord Stewart Gina DeMillo Wagner

Blair Young

CONTRIBUTING ARTISTS AND STYLIST

Aaron Colussi Eric Leskovar Sean Parsons George Retseck

ADVERTISING SALES Deborah Juris Sue Sheerin

PUBLISHED BY

wwwhungryeyemediacom8008520857

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TO ADVERTISE CALL 800-852-0857 OR EMAIL DEBORAHHUNGRYEYEMEDIACOM

MANUFACTURERrsquoS COUPON EXPIRATION DATE 3312016

SAVE $100on any three single

Consumer This coupon good only on the purchase of products indicated Any other use constitutes fraud Limit one coupon per purchase per customer Consumer pays any sales tax Void if copied transferred prohibited taxed or restricted Good only in USA including US Military Bases

Retailer For payment of face value plus 8cent handling send to Balance Bar CO CMS Dept 30768 1 Fawcett Drive Del Rio TX 78840 Coupon will be paid only if presented by an authorized retailer of our merchandise Cash redemption value of 1100 of one cent EXPIRES 3312016

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Fn 798515-BB-CPN

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Products

FontsHelvetica Palma

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DISCOVER THE SAVINGS Download the Ralphs app to collect

coupons weekly ads and rewards directly to your Shoppers Card and tie the

savings to your personal shopping list

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tryBlack Bean Brownies

AN UNLIKELY COMBINATION WITH AN UNCOMMONLY GOOD TASTE

Sound a bit dubious to you Trust us take one bite and yoursquoll never guess that these moist and yummy chocolate treats are full of protein- and fiber-filled black beans

Add Beans to a MixWhen you donrsquot have time to bake from scratch add black beans to an all-natural brownie mix as a replacement for eggs and oil Open a 15-ounce can of black beans drain and rinse Put beans back in the can and fill with water Pour beans and water into a blender blend until smooth Stir in brownie mix (no need to add eggs or oil) pour into a greased pan and bake according to package directions

Fudgy Black Bean BrowniesMakes 16 brownies

1 (15-ounce) can black beans drained and rinsed

3 large eggs 3 tablespoons applesauce (or

canola oil) frac34 cup sugar (try natural or

nonrefined cane sugar)frac12 cup unsweetened cocoa powder 1 teaspoon vanilla extract frac12 teaspoon peppermint extract

optional frac12 teaspoon baking powder Pinch of salt frac12 cup mini semisweet chocolate

chips divided

1 Preheat oven to 350deg Lightly coat an 8x8-inch baking pan with nonstick cooking spray and set aside

2 Place black beans in a food processor and process until smooth and creamy Add eggs applesauce sugar cocoa powder vanilla peppermint (if using) baking powder and salt process until smooth Add frac14 cup of chips and pulse a few times until chips are incorporated

3 Pour batter into the prepared pan smooth the top with a rubber spatula and sprinkle with remaining frac14 cup chocolate chips

4 Bake 30ndash35 minutes or until edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean Cool in pan before slicing into 2-inch squares

NUTRIENT INFO PER SERVING ONE 2X2-INCH BROWNIE120 calories 5 g fat (15 g saturated 03 g omega-3) 95 mg sodium 18 g carbohydrate 2 g fiber 3 g protein

Recipe by Liz Weiss MS RD and Janice Newell Bissex MS RD courtesy of The Bean Institute

GOOD BUGS for HAPPY BELLIES

EVERY POUCH IS PACKED WITH 10 Live amp Active Probiotic Cultures

W organic whole milk

X high in protein calcium amp vitamin D

X gluten-free GMO-free 99 lactose-free

W contains half the sugars of mostkids juices amp yogurts

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Life

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ProBugs Organic Kefir packs probiotics protein and calcium into a nutritious on-the-go snack

WWWLIFEWAYNET LIFEWAYKEFIR LIFEWAY_KEFIR

$100 OFF4 SINGLE PROBUGS POUCHES

CONSUMER LIMIT ONE COUPON PER PURCHASE Redeem only by purchasing the brand and size(s) indicated May not be reproduced Void if transferred to any person firm or group prior to store redemption Any other use constitutes fraud Consumer pays sales tax Discount may not be combined with any other offer No cashback RETAILER Lifeway Foods will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request) Consumer must pay any sales tax Send all redeemed coupons to Lifeway Foods Mandlik amp Rhodes PO Box 490 Dept 1381 Tecate CA 91980 Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted Void if copied reproduced altered transferred sold or exchanged Cash value 1100cent copy 2015 Lifeway Foods All Rights Reserved


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Our handcrafted cooking methods ensure that every bag of Kettle chips has the healthy Kettle ldquocrunchrdquo

chip lovers crave plus the big bold fl avors they love without any preservatives Bring some Kettle brand

potato chips home for the holidays and have a happy healthy non-GMO New Year wwwkettlebrandcom

KEEP IT REAL THIS HOLIDAY SEASON

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Retailer We will reimburse you the face value of this coupon plus 8cent handling provided it is redeemed by a consumer at the time of purchase on the brand specifi ed Coupons not properly redeemed will be void and held Reproduction of this coupon is expressly prohibited (Any other use constitutes fraud) Mail to Diamond Foods PO Box 880415 El Paso TX 88588-0415 Cash value 001cent Void where taxed or restricted LIMIT ONE COUPON PER TRANSACTION DIAMOND FOODS INC

52197_1_DMD_Kettle_KRO_Magazine Ad_FNL2indd 1 112415 321 PM

from the editor










11

contents

25

1419

30

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departments

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eat19 HOT POTATO




boost37 CHAMOMILE


BY KELLEE KATAGI











STAY YOUtrade





25 CALORIES 05g FAT


10 CALORIES 0g FAT






SAVE $1


DISCOVER







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SAVE $1


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PAGE 1Full Page


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healthy fats

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trade

Pepitas

Red Beans

Pea Crisps

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GLUTENFREE VEGAN

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to taste









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greased baking dish

+ + +






swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

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something in

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manufacture vitamin

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SIMPLE TRUTHSbegin

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4 large beets diced









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texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

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cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

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LE E

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FOR THE LOVE

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BY LISA MARSHALL


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TT

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ASPIRIN


PSYLLIUM FIBER



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TT

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(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





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chips divided













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Life

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departments

begin


eat19 HOT POTATO




boost37 CHAMOMILE


BY KELLEE KATAGI











STAY YOUtrade





25 CALORIES 05g FAT


10 CALORIES 0g FAT






SAVE $1


DISCOVER







FPOFPOFPO


SAVE $1


DISCOVER







FPOFPOFPO


SEA

N P

AR

SON

S














begin







PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM


Nut- or Seed-based





Multigrain




COMPAREbegin




Bonus points

for


Our pick

Why we like it

Our testers

say


Organic




Gluten-free





Cheese





OG


OG V




PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM

SHU

TT

ER

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healthy fats

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trade

Pepitas

Red Beans

Pea Crisps

Sorghum


GLUTENFREE VEGAN

trade

NEW


SHU

TT

ER

STO

CK

(6

)







































for other vitamins)




to taste









acids















greased baking dish

+ + +






swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can












SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK










4 large beets diced









Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

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eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

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OLU

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LE E

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VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











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GLE

NN

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TO

GR

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HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

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0000

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0014

0100

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BOL

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WA

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t $1

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517

077

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11

contents

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1419

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ON

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2)

AA

RO

N C

OLU

SSI


38


departments

begin


eat19 HOT POTATO




boost37 CHAMOMILE


BY KELLEE KATAGI











STAY YOUtrade





25 CALORIES 05g FAT


10 CALORIES 0g FAT






SAVE $1


DISCOVER







FPOFPOFPO


SAVE $1


DISCOVER







FPOFPOFPO


SEA

N P

AR

SON

S














begin







PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM


Nut- or Seed-based





Multigrain




COMPAREbegin




Bonus points

for


Our pick

Why we like it

Our testers

say


Organic




Gluten-free





Cheese





OG


OG V




PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM

SHU

TT

ER

STO

CK

(LE

FT 2

)































healthy fats

75plants




SHU

TT

ER

STO

CK

(T

OP

) C

OO

KIE

AN

DK

AT

EC

OM

















and Lentil Council





ILLU

STR

AT

ION

S B

Y G

EO

RG

E R

ET

SEC

K



HOW TO HOLD A KNIFE









THE SLICE



















HANDLE GRIP

BLADE GRIP

Bolster



SHU

TT

ER

STO

CK


3


4


1


2




Kellogg








trade

Pepitas

Red Beans

Pea Crisps

Sorghum


GLUTENFREE VEGAN

trade

NEW


SHU

TT

ER

STO

CK

(6

)







































for other vitamins)




to taste









acids















greased baking dish

+ + +






swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can












SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK










4 large beets diced









Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

nit

ed

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved


AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12






STAY YOUtrade





25 CALORIES 05g FAT


10 CALORIES 0g FAT






SAVE $1


DISCOVER







FPOFPOFPO


SAVE $1


DISCOVER







FPOFPOFPO


SEA

N P

AR

SON

S














begin







PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM


Nut- or Seed-based





Multigrain




COMPAREbegin




Bonus points

for


Our pick

Why we like it

Our testers

say


Organic




Gluten-free





Cheese





OG


OG V




PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM

SHU

TT

ER

STO

CK

(LE

FT 2

)































healthy fats

75plants




SHU

TT

ER

STO

CK

(T

OP

) C

OO

KIE

AN

DK

AT

EC

OM

















and Lentil Council





ILLU

STR

AT

ION

S B

Y G

EO

RG

E R

ET

SEC

K



HOW TO HOLD A KNIFE









THE SLICE



















HANDLE GRIP

BLADE GRIP

Bolster



SHU

TT

ER

STO

CK


3


4


1


2




Kellogg








trade

Pepitas

Red Beans

Pea Crisps

Sorghum


GLUTENFREE VEGAN

trade

NEW


SHU

TT

ER

STO

CK

(6

)







































for other vitamins)




to taste









acids















greased baking dish

+ + +






swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can












SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK










4 large beets diced









Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

nit

ed

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved


AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

SAVE $1


DISCOVER







FPOFPOFPO


SAVE $1


DISCOVER







FPOFPOFPO


SEA

N P

AR

SON

S














begin







PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM


Nut- or Seed-based





Multigrain




COMPAREbegin




Bonus points

for


Our pick

Why we like it

Our testers

say


Organic




Gluten-free





Cheese





OG


OG V




PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM

SHU

TT

ER

STO

CK

(LE

FT 2

)































healthy fats

75plants




SHU

TT

ER

STO

CK

(T

OP

) C

OO

KIE

AN

DK

AT

EC

OM

















and Lentil Council





ILLU

STR

AT

ION

S B

Y G

EO

RG

E R

ET

SEC

K



HOW TO HOLD A KNIFE









THE SLICE



















HANDLE GRIP

BLADE GRIP

Bolster



SHU

TT

ER

STO

CK


3


4


1


2




Kellogg








trade

Pepitas

Red Beans

Pea Crisps

Sorghum


GLUTENFREE VEGAN

trade

NEW


SHU

TT

ER

STO

CK

(6

)







































for other vitamins)




to taste









acids















greased baking dish

+ + +






swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can












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4 large beets diced









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a


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texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

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cooking and eating









TURN THE PAGE FOR

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with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


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BY LISA MARSHALL


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TT

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(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

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bars


Fn 798515-BB-CPN



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ColorsCMYK





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PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM


Nut- or Seed-based





Multigrain




COMPAREbegin




Bonus points

for


Our pick

Why we like it

Our testers

say


Organic




Gluten-free





Cheese





OG


OG V




PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM

SHU

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healthy fats

75plants




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Pepitas

Red Beans

Pea Crisps

Sorghum


GLUTENFREE VEGAN

trade

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SHU

TT

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STO

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(6

)







































for other vitamins)




to taste









acids















greased baking dish

+ + +






swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can












SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK










4 large beets diced









Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

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RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







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RO

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AA

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5)

ST

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AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











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GLE

NN

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GR

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HY



















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SOURCES REGISTERED


MATT RUSCIGNO

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TT

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(LE

FT)

GLE

NN

SC

OT

T P

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TO

GR

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boostSH

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RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

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chips divided













Cop

yrig

ht copy

Life

way

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t $1

off

517

077

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0017

077-

0000

12




PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM


Nut- or Seed-based





Multigrain




COMPAREbegin




Bonus points

for


Our pick

Why we like it

Our testers

say


Organic




Gluten-free





Cheese





OG


OG V




PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM

SHU

TT

ER

STO

CK

(LE

FT 2

)































healthy fats

75plants




SHU

TT

ER

STO

CK

(T

OP

) C

OO

KIE

AN

DK

AT

EC

OM

















and Lentil Council





ILLU

STR

AT

ION

S B

Y G

EO

RG

E R

ET

SEC

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HOW TO HOLD A KNIFE









THE SLICE



















HANDLE GRIP

BLADE GRIP

Bolster



SHU

TT

ER

STO

CK


3


4


1


2




Kellogg








trade

Pepitas

Red Beans

Pea Crisps

Sorghum


GLUTENFREE VEGAN

trade

NEW


SHU

TT

ER

STO

CK

(6

)







































for other vitamins)




to taste









acids















greased baking dish

+ + +






swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can












SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK










4 large beets diced









Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

nit

ed

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved


AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12




PAGE 1Full Page


Layout 12315



Products57415

ColorsCMYK

Printed 100

30Possibility

40NaturalAbility

30Flexibility




798415-BB-ADindd 1 121015 1010 AM

SHU

TT

ER

STO

CK

(LE

FT 2

)































healthy fats

75plants




SHU

TT

ER

STO

CK

(T

OP

) C

OO

KIE

AN

DK

AT

EC

OM

















and Lentil Council





ILLU

STR

AT

ION

S B

Y G

EO

RG

E R

ET

SEC

K



HOW TO HOLD A KNIFE









THE SLICE



















HANDLE GRIP

BLADE GRIP

Bolster



SHU

TT

ER

STO

CK


3


4


1


2




Kellogg








trade

Pepitas

Red Beans

Pea Crisps

Sorghum


GLUTENFREE VEGAN

trade

NEW


SHU

TT

ER

STO

CK

(6

)







































for other vitamins)




to taste









acids















greased baking dish

+ + +






swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can












SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK










4 large beets diced









Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

nit

ed

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved


AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

SHU

TT

ER

STO

CK

(LE

FT 2

)































healthy fats

75plants




SHU

TT

ER

STO

CK

(T

OP

) C

OO

KIE

AN

DK

AT

EC

OM

















and Lentil Council





ILLU

STR

AT

ION

S B

Y G

EO

RG

E R

ET

SEC

K



HOW TO HOLD A KNIFE









THE SLICE



















HANDLE GRIP

BLADE GRIP

Bolster



SHU

TT

ER

STO

CK


3


4


1


2




Kellogg








trade

Pepitas

Red Beans

Pea Crisps

Sorghum


GLUTENFREE VEGAN

trade

NEW


SHU

TT

ER

STO

CK

(6

)







































for other vitamins)




to taste









acids















greased baking dish

+ + +






swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can












SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK










4 large beets diced









Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

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DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

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R


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cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

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CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

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517

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SHU

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(T

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and Lentil Council





ILLU

STR

AT

ION

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Y G

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ET

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THE SLICE



















HANDLE GRIP

BLADE GRIP

Bolster



SHU

TT

ER

STO

CK


3


4


1


2




Kellogg








trade

Pepitas

Red Beans

Pea Crisps

Sorghum


GLUTENFREE VEGAN

trade

NEW


SHU

TT

ER

STO

CK

(6

)







































for other vitamins)




to taste









acids















greased baking dish

+ + +






swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can












SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK










4 large beets diced









Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

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15 U

nit

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tes

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ll ri

gh

ts r

ese

rved


AA

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ST

YLE

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IC L

ESK

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AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

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LE E

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LE

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VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

ILLU

STR

AT

ION

S B

Y G

EO

RG

E R

ET

SEC

K



HOW TO HOLD A KNIFE









THE SLICE



















HANDLE GRIP

BLADE GRIP

Bolster



SHU

TT

ER

STO

CK


3


4


1


2




Kellogg








trade

Pepitas

Red Beans

Pea Crisps

Sorghum


GLUTENFREE VEGAN

trade

NEW


SHU

TT

ER

STO

CK

(6

)







































for other vitamins)




to taste









acids















greased baking dish

+ + +






swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can












SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK










4 large beets diced









Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

nit

ed

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved


AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

SHU

TT

ER

STO

CK


3


4


1


2




Kellogg








trade

Pepitas

Red Beans

Pea Crisps

Sorghum


GLUTENFREE VEGAN

trade

NEW


SHU

TT

ER

STO

CK

(6

)







































for other vitamins)




to taste









acids















greased baking dish

+ + +






swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can












SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK










4 large beets diced









Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

nit

ed

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved


AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12


SHU

TT

ER

STO

CK

(6

)







































for other vitamins)




to taste









acids















greased baking dish

+ + +






swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can












SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK










4 large beets diced









Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

nit

ed

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved


AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12





swordfish and



vitamin D 3 ounces


about 560 IU nearly

your full daily D






times per week

Fortified dairy

In the 1930s

US milk

manufacturers

began adding

vitamin D to milk

to reduce the

occurrence of

rickets a bone






vitamin absorption

Mushrooms

Who knew that

mushrooms and

humans had

something in

common We both

manufacture vitamin

D when wersquore in

the sun If you can












SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK










4 large beets diced









Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

nit

ed

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved


AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12


SIMPLE TRUTHSbegin

SHU

TT

ER

STO

CK










4 large beets diced









Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

nit

ed

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved


AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12


Find us in the

Gluten-Free aisle







Snacks


a


SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

nit

ed

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved


AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

SNACK SMARTbegin













texture thanks to a





NUTRITION DEETS

Calories 140

Fiber 4 grams

Protein 6 grams

Sugars 6 grams


bananas dates and












NUTRITION DEETS

Calories 230

Fiber 5 grams

Protein 6 grams

Sugars 20 grams















great too

NUTRITION DEETS

Calories 260

Fiber 4 grams

Protein 11 grams

Sugars 20 grams










source of healthy




butter fudge

NUTRITION DEETS

Calories 200

Fiber 1 gram

Protein 15 grams

Sugars 18 grams


of healthy morning

cereals Cascadian

Farm has taken some



a delicious chewy

granola bar USDA-


bar has 8 grams of

whole grains plus

semisweet chocolate


morning sweet tooth

NUTRITION DEETS

Calories 140

Fiber 1 gram

Protein 2 grams

Sugars 9 grams

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

nit

ed

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved


AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

LIVE KINDTM







NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

nit

ed

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved


AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12





NOTES

of the world

e 9 B E HO L D

of the world


e Irish ied em

e Irish ied em

boiled em em em

9B E HO L D

copy 2

015

Un

ited

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved

copy

20

15 U

nit

ed

Sta

tes

Po

tato

Bo

ard

A

ll ri

gh

ts r

ese

rved


AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

AA

RO

N C

OLU

SSI

ST

YLE

ER

IC L

ESK

OV

AR

eatHot Potato









AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R

eat


DISH IT UP







Causa Morada








cooking and eating









TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12








TURN THE PAGE FOR

THE FULL RECIPE













with the skin on


eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

eat DISH IT UP

























































EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12








EXPIRES041516















2 Tbsp lemon juice











763-315-8080



083876600-095554


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12


AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


MAKE IT BUY IT































eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12











eat MAKE IT BUY IT







peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12






peeled and cubed











AA

RO

N C

OLU

SSI

STY

LE E

RIC

LE

SKO

VA

R


AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

AA

RO

N C

OLU

SSI (

5)

ST

YLE

ER

IC L

ESK

OV

AR

eat


HEALTHY KITCHEN



























cabbage



























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12


























slide off









FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12








FOR THE LOVE

OF COCOA


BY LISA MARSHALL


SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

SHU

TT

ER

STO

CK








SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12







SHU

TT

ER

STO

CK










GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY











BY JOSHUA PLOEG




GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY



















Yield 2 crusts






























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

























SOURCES REGISTERED


MATT RUSCIGNO

SHU

TT

ER

STO

CK

(LE

FT)

GLE

NN

SC

OT

T P

HO

TO

GR

AP

HY






boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12





boostSH

UT

TE

RST

OC

K







OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

OMEGA-3 FATTY ACIDS


ASPIRIN


PSYLLIUM FIBER



SHU

TT

ER

STO

CK

(4

)





COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

COENZYME Q10


GROUND FLAXSEED


VITAMIN D




EDITOR

Rebecca Heaton









Blair Young




PUBLISHED BY


RA

LP

HS






bars


Fn 798515-BB-CPN



Products


ColorsCMYK





SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

SHU

TT

ER

STO

CK












chips divided













Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12







Cop

yrig

ht copy

Life

way

Foo

ds I

nc 2

015






Enco

de

8110

1001

7077

0000

1231

0014

0100

SYM

BOL

HEI

GH

T 0

8576

NBA

R 0

010

4 B

WA

-00

010

0000

12 B

uy 4

+ ge

t $1

off

517

077

1001

32

0017

077-

0000

12

live naturally ralphs winter 2016

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